Niacin is not popular among drug companies.They prefer to sell you a prescription drug to control your cholesterol instead of you going to a store and buying a cheap over the counter vitamin. Niacin was discovered when scientists were looking for the cure for pellagra.
What is Vitamin B3 Niacin
B vitamins are water soluble which means they can dissolve in water. They are not stored in tissues like fat-soluble vitamins. Instead, excess water-soluble vitamins are filtered out through our kidneys and we excrete them in our urine. So how does niacin work and how does it benefit us? As with all B vitamins, it helps turn food into energy and keeps our hair, skin, eyes, nervous system and digestive system healthy. Significantly, Niacin can also help reduce bad cholesterol (LDL), as well as triglycerides and increase good cholesterol (HDL) in our bodies. HDL helps get LDL out of our blood stream. Niacin appears to help decrease plaque in veins and arteries. This can lead to a reduction in cardiac disease. There is ongoing research to see if niacin can help with diabetes type 1, Alzheimer’s, cataracts and osteoarthritis. The doses being studied are higher than the daily recommended amounts.
Where do we get Vitamin B3
You can find Vitamin B3 in meats, fish, eggs, and greens. They now fortify breads with this Vitamin but I do not recommend that source if you want to live healthy. Levels of vitamin B3 that are found in food are good for our general health. Unfortunately, those doses are too small to impact your cholesterol. If you want to impact your HDL and LDL you should take dosages in conjunction with consultation with your primary care provider. The recommended daily intake for Niacin is as follows:
Max daily for anyone should not exceed 35 mg
Women: 14 mg dailyMen: 16 mg daily
Side Effects of Vitamin B3
B vitamins all work together so it is best to take them in a multivitamin. People with digestive issues or older people may find it useful to get an IV infusion of vitamins.Niacin can have some side effects. The worst ones are upset stomach, diarrhea and flushing. The flushing is harmless and will pass. If you take and aspirin before taking the niacin this will stop the flushing. You need to make sure you do not have an underlying diabetes because niacin can make it surface. Always consult your doctor or nurse practitioner before taking vitamin B3 or any other supplements.If you are interested in having vitamin evaluation please give the Loveland Medical Clinic a call at 970-541-0903.The Loveland Medical Clinic does weight management and runs a program that is partially based on the ketogenic diet. If you are interested in losing weight check out our programs HERE.
Thiamine or Vitamin B1 was the first B vitamin discovered in the 1930’s. This article is all about the amazing properties of this vitamin. Dr. Eijkman received the 1929 Nobel Prize for the discovery of Vitamin B1 . Interestingly enough he was actually looking for a bug that was the cause of Beri Beri and instead discovered a vitamin.
What is Vitamin B1
Vitamin B1 is a part of a group of water-soluble vitamins that have a variety of metabolic functions. Your body needs energy to stay alive and metabolism is the mechanism this occurs by. B-complex vitamins keep your engine running. Other well known B vitamins are B6 and B12 and are important to a healthy body. Our body need thiamine to utilize carbohydrates. It helps the body break down carbohydrates into it’s simplest form called glucose. Glucose is a sugar so basically any carbohydrate you eat is sugar. People forget that and that is one reason they fail in their weight loss programs. Glucose is one form of macronutrient used by the body to make energy. B1 is useful in fat and protein metabolism as well. Also, do not forget that the body can convert protein and fat to glucose as well, it is just a more complicated process.
Where can you find Vitamin B1
What foods contain Vitamin B1? Here are some foods that are rich in B1: Brewer’s yeast, whole grains, beans, wheat germ, brown rice, rice bran, oatmeal, legumes, peanuts, sunflower seeds, squash, asparagus, lean pork, organ meats and dried soybeans. We do not tend to eat much organ meat in this country and way too many grains. I tend to get mine from asparagus because I love it.
Vitamin B1 Problems
Vitamin B1 deficiency can cause serious health problems. Vitamin B1 will affect your nervous system, energy levels, heart and mood. In the United States Vitamin B1 deficiencies are not common. People who typically have thiamine deficiency are those with alcoholism, Crohn’s disease and gut problems, and those who are getting dialysis treatments. For these people Vitamin IV infusions such as a Myers Cocktail can really be helpful.
Levels of Vitamin B1
For most people what they get in their diet or a multivitamin is enough for their needs. The RDA(recommended daily allowance) for adults ranges from 1.0 to 1.5 mg daily.For adults with low levels of B1, the usual dose will be 5-30 mg daily. For someone who is an alcoholic or has a gut absorption problem (like Chrons) which causes a severe deficiency up to 300 mg per day may be given. It is hard to get too much of this vitamin due to the fact that it is water soluble and any extra will be excreted. Some people can experience some side effects which include stomach pain and rashes. Always consult your medical provider before taking any kind of supplements.
I find a large number of people deficient in Vitamin D when I test them in my clinic. I do live in Colorado so being so far north is part of the problem. The other problem is most of us work indoors and have a horrible diet . You might be wondering why is Vitamin D levels important? With Vitamin D deficiency you can have glucose control issues, depression, altered immune system, and more. Vitamin D is actually a hormone and interacts with hundreds of enzymes in the body. Vitamin D is a fat-soluble vitamin that is not commonly found in foods. Active exposure to the sun increases our Vitamin D. You can also find this vitamin in fatty fishes and in foods that are fortified like milk. If you live north of Texas or Arizona it is difficult to get enough sunlight to produce proper levels of Vitamin D. There are estimates that about 85% of the U.S. population is deficient in Vitamin D.
Why is Vitamin D important
Almost every cell in our body has receptors for Vitamin D. This Vitamin is involved in growth and repair of cells, , metabolism, neuro and cardiovascular function. Vitamin D is important in reducing the risk of diabetes which in turn lower your cardiovascular risks. Low Vitamin D can lead to hypertension, depression, and muscle/ bone weakness. Because Vitamin D affects how calcium is used it is important that it is supplemented along with Vitamin K to ensure the calcium goes into your bones and not your blood vessels.
Who gets Vitamin Deficiency
Not getting enough sun is a common cause of Vitamin D deficiency, but not the only cause. Other reasons are having darker skin, obesity, people with malnutrition(alcoholics), being a vegetarian, and living too far north. In our modern society most people need Vitamin D supplementation.
How to supplement Vitamin D
Vitamin D can easily be supplemented orally. I used to get mine from Costco. I like their quality control !! Now I get it from Amazon because I like the brand I use because it has both Vitamin D3 and Vitamin K2 in one pill. You can get it HERE. How do you know if you are deficient? There is a simple blood test for 25-hydroxy vitamin D. Your primary care provider can order this for you. Optimal levels actually are between 50 ng/ml and 70 ng/ml. The government has a recommendation for above 30 , but that is to prevent disease, not for optimal health. I supplement with 2000 IU Vitamin D3 with 80-100 mcg of Vitamin K2 daily. Because Vitamin D is fat soluble your body can store this and you can get too much. This is very rare. It still is a good reason to check your levels. Too much Vitamin D symptoms include heart arrhythmia’s, anorexia, weight loss, and polyuria. If you take Vitamin D without Vitamin K you could be causing calcium to be accumulating in the blood vessels instead of going to the bones. Just check your levels and recheck after supplementing.
The Loveland Medical Clinic does vitamin infusions, but does not offer Vitamin D replacement. Vitamin D replacement can be done very efficiently via oral medications so there is no need for IV’s. In our 22 Day Weight Loss Program we do check your Vitamin D level among other labs. Then we give you a plan to correct that deficiency. We do offer Vitamin C infusions, Myers Cocktails, and Vitamin B12 replacement. If you are interested in those give us a call.
Hi, this is Siegfried with the Loveland Medical Clinic. I thought I would write some blog articles on local restaurants for my clients that are on the 22 Day Weight Loss Program and wonder what they can eat when they go out. Some restaurants are easier than others to make low carb and Slate Italian Eatery makes it easy and delicious. With their addition of zucchini noodles now you don’t have to cook your favorite Italian meal at home, you can go to Slates. The picture above is of the Calamari and the Shrimp appetizer. Soooooo good. So go out and visit this restaurant and support your local establishments. You can visit their website HERE.
Price at Slate Italian Eatery
For what you get I believe the price is perfect. If you go on a Sunday it is happy hour all day long. If this restaurant were in Denver instead of Loveland I am sure the price would be double. The wines are reasonable as well and they have a good list. Our waitress Denise helped us navigate the wine list and gave us a great suggestion which we enjoyed.
Concept of Slate Italian Eatery
It is an Italian restaurant so of course you are going to have Italian food. What is good is that they did not try to Americanize the food. The calamari is prepared the way I had calamari in Italy. No breaded calamari, no marinara sauce, just sautéed rings with baby octopus, sweetie drop pepper, and salsa verde. It was delicious. A treat to the palate.
Execution of Slate Italian Eatery
You would not think that you could eat a low carb meal at an Italian restaurant. They do not mention it on the menu, but on their website they state that they will substitute normal pasta for zucchini noodles. That is the way I have noodles at home and it is low carb and gluten free. They get 5 stars from me just for that. They are plenty of other options that are low carb on the menu as well such as the mussels and creme plate, the Cioppino(my favorite minus the bread), and the Prosciutto Shrimp that has an awesome garlic butter sauce.
Value of Slate Italian Eatery
Since I live in Loveland it is nice to have such a good restaurant to visit without having to travel to Fort Collins or Denver. The hours are 4pm to 9 or 10 depending on the day. They have a happy hour daily and Sunday all day. I go their just for appetizers sometimes. The fact that I can have a full meal at a restaurant that is Low Carb and ketogenic is a big plus for me. I hope they stick around for the long term.
” Fasting !? Eek , no way, I’ll faint, I won’t have any energy !” These are statements you might make when you hear the word fasting. Nonetheless, you can do it and it is really simple. When the New York Times writes articles on something like this, then you know it has hit the public’s interest. We will be talking about a particular kind of fasting called intermittent fasting which is different than the 5-2 plan, alternate day fasting , or extended fasting. This mode of eating isn’t for everybody and it always important to consult a knowledgeable practitioner before starting any new food regimen.
What is intermittent fasting
Intermittent fasting is basically a scheduled plan for eating which allows you to convert to fat burning for a period of time every 24 hours. The focus is to make sure that you eat everything within a 6 to 8 hour period. Most people who have done intermittent fasting, fast from about 8 pm to 12 pm and eat between 12 pm and 8 pm. It is important to consume healthy meals that have the proper amount of protein and green leafy vegetables, limiting carbohydrates and abstaining from all processed foods. Various worldwide religions have always included days of fasting, as well as historically man has had to fast due to lack of available food. Thus, it is not a foreign notion to our bodies. The actuality is our bodies were designed for this and have not adapted to the modern epoch to always having food available. This is why obesity and diabetes are rampant worldwide now.
Benefits of Intermittent Fasting
Research has shown that the benefits to intermittent fasting are multifaceted. It can lower triglycerides, decrease inflammation, fight free radical damage, increase insulin sensitivity , normalize your ghrelin( hunger hormone ). It also increases HGH( human growing hormone ) production which is important for health and reduction of the aging process. Of course if you are interested in losing weight this increases fat burning. Increased insulin sensitivity in itself is significant because insulin resistance is linked to many chronic diseases.
How Does Intermittent Fasting Work
Intermittent fasting affects our metabolism. Our bodies typically take 8 to 10 hour to digest their last meal totally. Because of this, we are always in a fed state and using glucose and glycogen for energy. We never commit our bodies for a chance to get into a fasting state which utilizes fat(ketones) for energy. Nonetheless, if person or persons eats a diet low in carbohydrates, moderate protein, and high in fat and fasts for greater than 10 hours, then the body will have to turn to it’s fat stores for energy production. The reason for this is that the body has burned up its glucose stores and has to utilize fat. Our bodies were designed for this. Basically, the body gets retrained to ignite fat for energy versus simply using sugars. Once retrained, it does this more easily and you lose weight.
Intermittent Fasting and Exercise
There are different ways to handle exercise with intermittent fasting, depending on the level of intensity. Some people say it is important to eat 30 minutes after your exertion. They try to coordinate their exercise to 30 minutes prior to the end of their fast. During long exercise sessions an hour an up I tend to eat fruit. One of the few times I indulge myself. In general, it is always helpful to get help from a knowledgeable source; someone who can guide you on the ins and outs of intermittent fasting and help you set up an individual plan that works best for you.
I am a firm adherent to intermittent fasting and eating fat. Now, the devil is in the details. Some people can do this on their own and some need help. The 22 Day Weight Loss Program has many options. You can get more information on this here. Good luck with your fasting.
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